My Grocery List.

June 2, 2012

I get asked about diet all the time. The truth is, I would never create a generic diet for anyone. I usually have people write down what they eat every day and then I create better options. If you want to stick to a healthy lifestyle in the long haul, then you’ve got to figure out what to eat in your environment. Sure, you can drink a liquid concoction like Beyonce or eat chicken breast and broccoli all day like fitness competitors, but none of that is realistic. THAT is why most people fail at dieting. Firstly, they can’t stick to it. Secondly, should they lose weight, they can’t stick to it.

So do you see a trend here?

If you want to lose weight or be in better shape, then you need to create a new lifestyle that you can stick to! Because it’s not just 12 weeks of dieting – it’s a whole lifetime of ‘dieting’ – in fact, stop calling it dieting. Call it your new lifestyle.

I do have to say, that when you are trying to lose your initial weight – especially the last ten pounds – then yes, you will have to restrict yourself more than ever. More than normal! But you can ease a little bit once you get to your goal.

The good news is that when you start eating better, it becomes a habit. Your psyche and your body literally cleanses itself from bad food. Notice how your body feels after a ‘fat day’. I know how mine feels: it feels gross, bloated, constipated, sleepy, tired, stressed, annoyed and depressed.

How does my body feel when it is ‘fasting’? (fasting means eating clean foods and training) My body feels energetic and happy.

So, if you go grocery shopping and are interested in what I pick out, here’s my list:

Protein sources:
Canned Tuna
Fish (tilapia, salmon)
Chicken breasts
Ground Chicken
Ground Turkey
Cottage Cheese
Greek Yogurt

Brown Rice
Black Rice
Sweet Potato
Ezekial Bread
Pears (my favorite)
Vegetables: spinach, eggplant, brussel sprouts, broccoli, asparagus, celery, zucchini, squash

Trail Mix
Olive Oil
Peanut Butter
Almond Butter
Chia and Flax Seeds

Packaged stuff:
Auntie Anne’s Mac n Cheese
Smartbeat Fat Free Mayo
String Cheese (for boys)
Gogurt (for boys)
Wheat thins
Raisin Bran Cereal (for hubby and boys)
Whole wheat waffles (for boys)
Dinosaur (all white meat) chicken nuggets (for boys)
Pirates Booty (small splurge)

My meals most often involve a protein and a carbohydrate. So imagine me mixing any of the foods above. For example, throughout the day I would have:

Egg whites and Oatmeal
Ground Chicken with Quinoa
Cottage Cheese with berries
Greek Yogurt with berries
Almonds and a protein shake
Chicken breast and sweet potato
Open faced tuna sandwich
Chicken pizza (on wheat crust)

Do you get my gist? Of course, I add vegetables whenever I can. I also usually limit fruit after 3pm.
Remember – try to keep your cupboards clean from unhealthy foods. Having poor access to foods makes it easier to stay on track! Find healthy variations of foods you enjoy to eat – and make sure you play with spices! They make a difference.


  • Reply Elizabeth October 27, 2012 at 2:58 am

    Hello Maria
    Let me just say, you are a huge inspiration. Mom of three and such a go getter! I had my first child 7 months ago, and I’m struggling with the last 10 lbs of post baby weight. I started at 128 (I’m 5′ 1″) and wasn’t exactly thrilled with my beginning point. I’m currently going through physical therapy. My pelvis did not go back together properly after giving birth and I unfortunately had disastis recti. At this point my physical therapist doesn’t recommend I run at this point– he’s had to reset my pelvis twice in the last month due to my desire to run. My core & lower back strength need to improve before then. Is there anything you suggest as far as exercise to help me lose the last 10 (and beyond!)? Im also looking for tips to reduce my chances of my abs splitting again in any future pregnancies, as that in itself makes me feel like a huge blob! My daughter isn’t much for the stroller unless we’re running! Any suggestions would be great!

    Thanks so much

    • Reply Maria Kang November 1, 2012 at 6:03 am

      Hi Elizabeth. For those last ten pounds I would focus on a very clean diet and intense cardio training. Something as impacting as running might not be good for you right now. Try a stairclimber or swimming. I would also strengthen your ab area by performing various core exercises like planks, side planks and supermans. I believe (from what I know from other friends) disastis recti has more to do with your genetic condition than your muscular strength. If this is very concerning to you for future pregnancies I would focus on core exercises as well as muscle building exercises like reverse crunches, bicycles and situps. good luck!!!!!

  • Reply Delia January 6, 2013 at 2:25 pm

    Check out this site. It may not be helpful for you specifically but it could lead you in the right direction to help you heal properly and be stronger the next time.

  • Reply Laura January 11, 2013 at 8:45 pm

    Hi Maria! Would you please share some recipes and snack ideas you make for your little ones? I have a 3&4 yr old and can be quite fickle about healthy eats. Much appreciated!!!

    • Reply Maria Kang January 12, 2013 at 7:21 am

      My boys love trail mix, fruits, granola bars, yogurt and the occasional organic fruit snack 🙂

  • Reply Lydia Bravo December 9, 2013 at 6:27 am

    Hi Maria!
    First of all.. THANK YOU!! Without finding your page, I am sure I wouldn’t have made the lifestyle change that I did. The support is awesome! 🙂
    You gave an example of a daily meal plan for you and included a protein shake. Do you make your own or buy a certain brand? I’ve done so much research on them but there is TOO much info out there, I wanna be sure to get or make the right, healthier one!

    Thank you,
    Lydia Bravo

    • Reply Maria Kang December 9, 2013 at 6:35 am

      I don’t drink protein shakes so much anymore but when I did I drank the Max Muscle brand, Premier Protein (prepackaged at Costco) or Muscle Milk light. I would sample some shakes (go to a GNC or Max Muscle) as everyone’s tastes are different..

  • Reply Christy December 10, 2013 at 5:30 am

    Hi, Let me just start off by saying how inspirational you have been! I have 3,2 and 11 month old and I have learnt a lot about organisation, meal prep, and healthy eating for sustained energy to RUN after our little monkeys from you and love reading your articles! I have just stumbled across this one and noticed that you say no fruit after 3pm, i usually have a small bowl of fruit salad once the kids are down at night, as I’m wanting a peaceful sweet treat and thought fruit would be a great substitute than any other sugary treat. Just wondering why you say no to fruit after 3pm. Thanks!! And keep up the great work!!

  • Reply Mehul Shah December 11, 2013 at 7:02 am

    Hi, I am very impressed with your posts and love them all. Also please provide list for vegan. I mean a complete list for vegans. Thanks,

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